VBPs workouts and so on

[VBP]

A little ascetic text from me. Yesterday:

B2
1. Squat: 100kg x 3 (FFFFUUUUU...)
2. Scott: 40kg x 6-2-2 = 10RP
3. Wrist curls: 50kg x 20
4. Standing calf raises: 175kg x 15
5. Lying leg curls: 40kg x 25

I'm gonna tell you a nice little story: yesterday my pal had first workout that I desinged for him (I've done some programs to other people, and I'm quite proud for their development) and he has been training for only like under a year, but this was the first time, that he felt like he was going to puke. And it wasn't even a tough session, but he's just used to different kinds of programs (he was trained by some powerlifters)

 

[PrinceVegeta]

Strong sessions man!

 

[VBP]

I'm having a light week. Nervous system didn't like doin' sports 7 days a week

 

[VBP]

Yesterday started a new routine (4-split) and it's completely different from DC: volume is high (not really high yet, but I use progression), and the intensity is medium. My workout endurance is now... well... bad. In DC I had just 5-6 sets per workout, so it'll take a while to adapt

11.3.2009
A
A1 Incline DB press: 37kg x 5x5
A2 BB Curls: 30kg x 5x10
B1 Bench Press: 60kg x 4x8
B2 Cable preacher curls: 40kg x 4x10
C1 Shrugs: 120kg x 4x12
C2 Wrist roller: 10kg x 4x12

 

[VBP]

Sorry, I haven't updated for a while. I've been busy with the school.

Friday 13.3.2009
A1 Narrow grip pull-ups: +10kg x 5x10
A2 Shoulder press: 50kg x 5x6 (sooooooooooooooooooooooo pure technique)
B1 Bent-over row: 100kg x 12, 3x6
B2 Side lateral raises: 10kg x 4x12
C1 Wide grip chin-ups: Bw x 4x8
C2 CGBP: 70kg x 4x5
D1 Dip: Bw x 4x8
D2 Rear lateral raises: 15kg x 4x12


Saturday 14.3.2009
A1 Deadlift: 130kg x 4,3, 110kg x 3x3
A2 Sitting calf raises: 60kg x 15, 4x12
B1 GHR: Bw x 4x4
B2 Lower-ab work: 4x12
C1 SLDL: 100kg x 4x12
C2 Abs with two different movements (I took the excercises from this video)


Tuesday 17.3.2009
A1 Incline press DB: 37kg x 6x5
A2 Bicep curl: 30kg x 6x10
B1 Bench Press: 60kg x 4x8, 9-> 40kg x 2
B2 Cable Scott: 40kg x 4x10, 12
C1 Shrugs: 120kg x 10
C2 Wrist roller: 10kg x 5 (I was just totally exhausted, and I went home. Embarassed by the fact that I didn't do the sets I planned)